The Ladder Run

Today was the first day this fall that I felt the need to wear gloves and an ear warming headband on my morning run. I know 40 degrees is nothing to complain about (for those of your reading in other parts of the country), but at about 40 degrees, I don’t like leaving the house without my favorite cold weather accessory—my gloves.

Since I didn’t have too much time, I decided to make the most of it by doing some speed work. I did one full ladder. The ladder is basically an all-out effort mixed with periods of rest/jogging.

  • 1 min all-out, 1 min jog
  • 1 min all-out, 50 sec jog
  • 1 min all-out, 40 sec jog
  • 1 min all-out, 30 sec jog
  • 1 min all-out, 20 sec jog
  • 1 min all-out, 10 sec jog

That is one half of the ladder, and then you go back up. As soon as you finish your 10 sec rest/jog you do:

  • 1 min all-out, 20 sec jog
  • 1 min all-out, 30 sec jog
  • 1 min all-out, 40 sec jog
  • 1 min all-out, 50 sec jog
  • DONE! Don’t forget to cool down

This one is a tough-y! You can do this on a bike, the elliptical, or whatever else you prefer, and with a good warm-up and cool down you got yourself a great workout. I’m not big on speed work, but when I need the extra push or when I’m training for a race, this one really gets me in shape. I am very happy to report that for the first time in over 3 years, Eric joined me for a  run that early in the morning . I hope the ladder didn’t completely dissuade him from running with me in the morning ever again!

I’m also  happy to report that I have been doing great on my coffee break—I’m currently enjoying a nice cup of earl grey with soymilk, and it is delicious.

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    My name is Maria and I live in California. I love teaching high-energy Pilates classes, going on long runs, and making connections with all of you! Hope you find a few useful articles, fitness tips, and recipes while you're here.

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